Quick Breakfasts for kids and adults

A new school year is starting and busy parents want to send their family to school well fed and continue to be healthier themselves. Breakfast is important as research says kids who eat breakfast perform better academically than kids who do not. Adults need breakfast as well, for energy and mental alertness through the day. A well-balanced breakfast has been documented (e.g.Wesnes et al., 2003,) impact cognitive performance of school-aged children.

Here are some breakfast ideas:

• Oatmeal: Three tablespoons of oatmeal, one teaspoon of sugar, one cup of water or milk (regular, soy, or almond milk), stir and put in microwave for one or two minutes. This dish can be partly prepared the night before by putting dry ingredients in a zip lock plastic bag. Just put in a bowl adding the water or milk before placing in microwave the next day. Add a variety of fresh and dried fruits to the cooked cereal. This will add the fiber, vitamins, minerals and antioxidants needed for good health. You do not need to add butter to an oatmeal. To add flavor use cinnamon or vanilla.
• Boiled eggs: Put in refrigerator and next day eat with a whole-wheat toast. A boiled egg can be smashed and add mustard, mayonnaise and spices.
• Have leftovers from dinner.
• Mix cooked rice with leftover vegetables, adding your favorite seasonings (dry herbs such as oregano, parsley, curcumin, and drizzle olive oil)
• Breakfast taco:  put scrambled eggs, shredded cabbage and your favorite salsa in a whole-wheat tortilla. For another type of salsa, mix ketchup and mayonnaise.
• Breakfast smoothie with milk or yogurt, fresh or frozen fruits and a tablespoon of uncooked oatmeal.
• For drinks, milk and water are the preferred beverages.
• Prepare fresh fruit juice the night before by blending fresh fruit in season with water. Fresh juices from watermelon, blueberries, strawberries, peaches, and pears can be refreshing and healthier. If purchasing juice, read the label, it should read 100% juice.

 
It is important to have breakfast yourself; be a role model. Breakfast should not be complicated; planning can help you and your family becomes healthier and more successful at school and work.

Sources:
Healthy Eating: Change Up your Breakfast http://edis.ifas.ufl.edu/pdffiles/FY/FY129800.pdf
Shopping for Health: Breakfasts Cereals    http://edis.ifas.ufl.edu/pdffiles/FS/FS27400.pdf